No leg days log

[golli1982]

Hello everyone, competitive powerlifter here. Started back lifting around the end of July. Looking to start back competing in bench press competitions this year

Monday 1/11/21 Bench(Chest, Shoulders, Triceps)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
220x3
230x3
240x3, this is a PR triple since my comeback
Added 4 board
240x5
250x5

Hammer-Incline Machine(plate loaded)
45x15
55x15
65x15
Cable Chest Flyes
30x20
40x20
50x20

Seated Side DB Raises
10x15
12x15
15x15
One-Arm Cable Rear Delt Flyes
30x3x15

Lying Rolling DB Triceps Extensions
25x12
35x12
Rope Triceps Pushdowns/Chair Dips
80x2x15/BW x2xfailure

[golli1982]

Thursday 1/14/21 Accessory(Back)

Barbell Rows(on Incline)
85x10
105x10
125x10
145x10
165x6
145x8
125x8
105x10
85x12
Nautilus Machine Rows
105x15
120x15
135x15
150x15
One-Arm Lat Pulldowns
50x15
60x15
70x15

Seated Hammer Machine Shrugs(plate loaded)
135x10
185x10
235x10
Neck Harness
40x20
50x20
All 4 sides

That was it. Didn’t have time for biceps work

[golli1982]

Monday 1/28/21 Bench

Bench Press
45x12, 2 sets
95x8
115x5
135x3
185x1
205x5
215x5
225x3
Stopped there, bench is feeling off

Close-Grip Decline Press(index finger at end of knurling)
205x5
215x4
225x3

Machine Rows
90x12
105x12
120x12
135x12
Wide-Grip Pulldowns
70x12
90x12
110x12

One-Arm Cable Rear Delt Flyes
20x12
30x12
40x12

Rope Triceps Pushdowns/Hammer Curls(w/Fatgrips)
60x3x12/25x3x12
One-Arm Hammer Curls(w/Fatgrips)
30x6
40x6

DB Scapular Shrugs(on Incline)
40x12
50x12
60x12

Abs

Felt off today. Guess staying up the past 2 nights caught up with me

[golli1982]

Wednesday 1/20/21 Accessory

Straight-Arm Pulldowns
50x12
60x12
70x12
Face Pulls
50x12
60x12
70x12
Neutral-Grip Pulldowns
75x12
90x12
105x12

Machine Scapular Shrugs(on row machine)
95x12
110x12
125x12
Seated DB Shrugs
30x20
35x20
40x20
Neck Harness
40x15
50x15
All 4 sides

Reverse Barbell Curls
20x20
25x20
30x20

Nautilus Machine Crunches
110x20
125x20
140x20
Lower Back Machine
60x15
75x15
90x15

That’s it, just a light fast paced session

[golli1982]

Friday 1/22/21 Declines

Warm-Up
Shoulder Horn
Side DB Raises
Hammer Curls
Pulldowns
Triceps Pushdowns
Pec-Dec Flyes

Decline Press(POR grip)
45x12, 2 sets
95x8
135x5
185x3
225x1
230x5, hit the rack and had to rerack the weight
230x6 readjusted the foot holder’s and got all 6 reps
210x8

Seated BTN Shoulder Press(on Smith)
95x3x5
This Smith machine sucked, used a different one than I normally use

Nautilus Pulldowns Machine
90x12
115x12
130x12
145x12
Chest-Supported DB Rows
45x12
55x12
65x12
Reverse Rear Delt Pec-Dec Flyes
50x15
65x15
80x15

One-Arm Triceps Pushdowns
40x15
50x15
60x15
Ez-Bar Preacher Curls
Wide-Grip
50x12
50x10
Close-Grip
50x10
50x6

That was it. Gonna start back using the declines. My bench was 400+ when I was doing these. Hopefully they’ll spark new life again like they did back in the day

[tommy4life]

Amusing log title

Nice bench

[golli1982]

Amusing log title

Nice bench

.

Thanks man

I loved working my legs, my best squat was 600lbs at a meet.

[golli1982]

Monday 1/25/21 Bench

Rotator Cuffs

Close-Grip Bench Press(thumb from smooth)
45x12
95x8
135x5
185x5
225x1
Added Slingshot
235x3
245x3
255x3
265x3
275x3
295x1
315x missed just short of lockout
225x10

Seated BTN Shoulder Press(on Smith)
95x10
115x10
135x8

Low-Incline DB Flyes
25x10
35x10

Face Pulls(on seated Cable Row)
50x15
60x15
75x15
Seated Side DB Raises
10x12
12x12
15x12

Triceps Pushdowns
80x20
100x20
120x13

Abs/Lower Back
Stationary Hand bike: 12mins

[golli1982]

Wednesday 1/27/21 Accessory

Nautilus Machine Rows
65x2x15(warm-up)
110x12
125x12
140x12
155x12
Wide-Grip Pulldowns
100x12
115x12
130x12
145x12
Dumbbell Rows(on Incline)
55x12
60x12
65x12
70x10

Seated Hammer Shrugs(plate loaded)
90x12
140x2x12
Scapular Shrugs(on row machine)
100x3x12(static hold)
Neck Harness(on cables)
50x20
60x20
All 4 sides

Abs

[golli1982]

Monday 2/8/21 Bench

Warm-up
Rotator Cuffs
Side DB Raises
Hammer Curls
Pulldowns

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
260x1 2 board

Close-Grip 2 Board Press
185x5
205x4, wife grabbed the bar on me
215x3
Incline Barbell Press
135x6
155x6
175x4

Side Machine Raises(plate loaded)
25x3x12
Seated DB Shoulder Press
40x10
45x10
50x10
Face Pulls
40x15
50x15
60x15
70x15
85x15

Rope Triceps Pushdowns
60x3x20
One-Arm Reverse Grip Pushdowns(w/fat handle)
30x3x15

[golli1982]

Wednesday 2/10/21 Accessory

Nautilus Machine Rows
80x2x15
140x12
155x12
170x12
185x12
V-Bar Pulldowns
75x12
90x12
110x12
125x12
Barbell Rows
115x10
135x10
155x10
115x10

One-Arm Rear Delt Cable Flyes
30x3x15

Assisted Good Mornings
45x2xAMRAP

[golli1982]

Monday 2/15/21 Bench

Warm-Up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns

Bench Press
45x12, 2 sets
95x8
135x5
180x3, 4 sets
Added Slingshot
250x5
250x3

Incline Barbell Press
135x8
145x8
155x6
Pec-Dec Flyes
60x20
80x20

Seated Side DB Raises
12x12
15x12
17x12
Hammer-ISO Shoulder Press
50x15
70x15
90x15
Shoulder Horn
10x15
12x15

Triceps Pushdowns
100x20
130x20
150x15
Seated One-Arm Overhead DB Extensions
30x12
35x12
40x12

[golli1982]

Wednesday 2/17/21 Accessory

Barbell Rows(on Incline)
95x10, 2 set
135x10
145x8, 3 sets
Wide-Grip Pulldowns
90x12
110x12
130x12
150x12
Reverse Rear Delt Pec-Dec Flyes
60x15
70x15
80x15

Seated DB Shrugs
50x10
60x10
Could go alot heavier, but my daughter has trouble handing me weights

Ez-Bar Preacher Curls
50x4x15(2 sets wide, 2 sets close)
Seated DB Curls
20x12
25x10
30x6

Heavy Hand Grippers

[golli1982]

Friday 2/19/21 Bench

Rotator Cuffs

Speed Bench(vs/Dbl Minis)
45x12
45x5 added bands here
95x3, 9 sets(3 different grip on each set)

Incline DB Press
50x20
55x20

Machine Rows
105x12
120x12
135x12
Face Pulls
50x15
60x15
70x15

One-Arm Hammer Curls(w/Fatgrips)
35x10
35x10
35x8
One-Arm Reverse-Grip Pushdowns(w/Fatgrips)
30x12
40x12
40x12

[golli1982]

Tuesday 2/23/21 Bench

Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1
190x3, 4 sets
135x31

Incline DB Press
50x12
60x10
70x8
Close-Grip Decline Press
185x6
205x6

Seated Side DB Raises
10x15
12x15
15x15
17x15
Hammer-ISO Shoulder Press
40x3x20

Triceps Pushdowns
100x20
115x15
120x10
Lying DB Tate Triceps Press
25x12
30x12
35x8

Nautilus Ab Machine
3 sets of 20
Lower Back Machine
3 sets of 15

[golli1982]

Thursday 2/25/21 Accessory

Barbell Rows(on Incline)
105x12, 2 sets
125x10
145x10
165x8
185x6
Neutral-Grip Pulldowns
115x12
130x12
145x12
160x8
Hammer High-Rows(plate loaded)
80x3x12

Face Pulls(on seated row)
50x3x15
Scapular Shrugs(on row machine)
115x15
130x15
145x15

Seated Deadlifts
25x6
35x6
45x4 this was a PR

Ez-Bar Preacher Curls
55x12
55x7
55x6
Hammer Curls(w/Fatgrips)
30 3 sets until my wrists gave out

[golli1982]

Friday 2/26/21 Bench

Rotator Cuffs
Pec-Dec Flyes
Pulldowns

Speed Bench Press(w/2 minis run under bench)
45x12, 2 sets
45x5 added bands
95x3x3
105x3x3
115x3x3
3 different grips on each set

Flat DB Press
50x20
60x20

Machine Rows
130x15
150x15
170x15
Face Pulls
50x20
60x20
70x20

One-Arm Reverse-Grip Pushdowns
40x3x15
One-Arm Machine Preacher Curls
50x3x15

[golli1982]

Monday 3/1/21 Bench

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
115x5
135x3
185x1
210x2, 3 sets(paused)
Added 3 board(por grip)
235x5
240x3

Low-Incline DB Press
60x10
70x10
80x9

Reverse Rear Delt Pec-Dec Flyes
70x15
85x15
100x15
Seated Side DB Raises
10x15
15x15
20x15

Triceps Pushdowns
90x20
110x20
130x10 burnt!!
One-Arm
30x15
40x15

[golli1982]

Wednesday 3/3/21 Accessory

Dumbbell Rows(on Incline)
40x12, 2 sets
55x10
60x10
65x10
70x10
Wide-Grip Pulldowns
110x12
130x12
150x12
170x8
Reverse Rear Delt Pec-Dec Flyes
70x15
80x15
90x15

Seated DB Shrugs(on bench to work balance)
40x20
45x20
50x20

Hammer Curls
30x15
35x15
40x10
One-Arm
15x20
20x20

Heavy Hand Grips

[golli1982]

Friday 3/5/21 Bench

Rotator Cuffs

Speed Bench Press(vs Dbl Minis)
45x12, 2 sets
45x5, added bands here
95x3x3
105x3x3
115x3x3
Used 3 different grips on each set

Flat DB Press
60x20
70x15

Magnum Machine Rows
100x12
125x12
150x12
Face Pulls
60x20
70x20
80x20

One-Arm Triceps Pushdowns
50x2x20
30x20
One-Arm Nautilus Machine Curls
50x3x20

[golli1982]

Tuesday 3/9/21 Bench

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
185x3
205x1
220x2, 3 sets(paused)
Added Slingshot(close-grip
225x6
235x6

Low-Incline DB Press
65x10
75x10
85x8
Pec-Dec Flyes
100x2x20

Seated Cable Crunches
3 sets of 20
Side Cable Crunches
2 sets of 20

[golli1982]

Monday 3/15/21 Bench

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
235x1 2 sets(paused)
Added Slingshot
275x3
285x1

Incline DB Press
60x10
70x10
80x10
Pec-Dec Flyes
110x20
120x20
130x20

Seated Side DB Raises
10x20
12x20
15x20
Hammer ISO- Shoulder Press
40x12
50x12
60x12

Ez-Bar Skullcrushers
65x3x12
Triceps Pushdowns
90x15
100x15
110x15

[golli1982]

Wednesday 3/17/21 Accessory

Magnum Machine Rows
100x12
110x12
125x12
140x12
Wide-Grip Pulldowns
90x12
100x12
110x12
120x12

Seated DB Deadlifts
30x6
40x6
50x3, this is a PR in weight
27x6
27x8

That was it, really didn’t even want to go to the gym today. Had to force myself to do this

[golli1982]

Friday 3/19/21 Bench

Rotator Cuffs

Speed Bench Press(vs Dbl Minis & 50lbs chains on each side)
45x12, 2 sets
45x5, 2 sets(added bands here)
45x3(added chains here)
95x3x3
105x3x3
115x3x3
Used 3 different grips

Flat DB Press
60x20
70x12, burnt

Hammer ISO-Machine Shoulder Press
40x3x20

Magnum Machine Rows
110x12
125x12
140x12
Face Pulls(on lat-pull)
80x20
100x20
120x20

Hammer Curls(w/Fatgrips)
25x12
25x12
25x6, hands giving out
One-Arm Reverse-Grip Triceps Pushdowns(fat handle)
30x15
40x15
50x15

[golli1982]

Monday 3/22/21 Bench

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
250x1

Incline DB Press
50x10
55x10
60x10

Hammer ISO-Machine Shoulder Press
40x20
50x20
60x20
Seated Side DB Raises
10x15
12x15
15x15

Triceps Pushdowns
90x3x15

That was it. Nothing felt good today. I did hit my target single, so that was good. The 250 wasn’t hard, but it wasn’t as explosive as I would’ve liked